CrossFit WOD 09/28/2017

Performance

9-15-21

Thrusters

Bar-Facing Burpees

(Rx 95/65) (Sc 75/55)

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Cardio

9-15-21

Wallballs

Burpees to Pull-up Bar target

Warmup/Mobility (20 mins)

- Will spend additional warmup time this morning working on pistol mobility

Strength/Skill (15 mins)

- 4 Rounds of 4 Dragon Flags + 4 Alternating Pistols

- Use this to practice pistols or to practice them under a load if proficient

WOD (8 mins)

Cool down